Ashley Tudor - Sweet Potato Power: Smart Carbs (Paleo and Personalized) / Сила батата: умные углеводы [2012, ePub, ENG]

TABLE OF CONTENTS

INTRODUCTION

Part One: Smart Carbs
Nutritional starvation in the era of supermarkets, and why the sweet potato deserves a superstar spot on the table
CHAPTER 1: DESIGNED FOR A DIFFERENT WORLD
Food technologies have changed; our bodies have not
CHAPTER 2: THE STORY OF THE LOWLY SWEET POTATO
The rise, fall, and promise of this humble root
Part Two: Stop Surviving, Start Thriving
A new equation for optimal health
CHAPTER 3: CALORIES ARE NOT CREATED EQUAL
Why fats won’t make you fat, bad carbs are health culprits, and fructose gives you the liver of an alcoholic
CHAPTER 4: HORMONES: MANAGING THE BODY’S TRAFFIC SIGNALS
Making hormones work for you to avoid fat storage, maximize satisfaction from food, and use stress to make you stronger, not weaker
CHAPTER 5: INFLAMMATION: WHEN FOOD BECOMES FOE
The war within: How food fosters rebellion in the gut, and how what we eat can be the biggest ally of health
CHAPTER 6: ACTIVITY: MORE IS NOT ALWAYS BETTER
Moving and fueling for maximized benefit
Part Three: Your Body, Your Rules
An optimal health cookbook
CHAPTER 7: A STEP-BY-STEP GUIDE TO OPTIMIZE YOUR HEALTH
Tests, tools, and tricks to help you lose weight, see hidden inflammation, monitor stress, and optimize performance
Recalibrating Our Carb-O-Meter: Counting Carbs to Reset Normal
Optimizing Carbs: How You Look, Feel, and Perform to Refine Carb Intake
My Body’s Response to Its Diet: Glucose Testing End of Day Check-In
What Foods Will Make Me Fat: Glucose Testing Response to Foods
Get Off the Sugar Roller Coaster: Glucose Testing Throughout the Day
Are My Cells Still Listening? At Home Glucose Sensitivity Test
The Body’s Glucose Tracker: HbA1c
Learning from Continual Glucose Monitoring: Dexcom Implant
Interpreting Cholesterol and Other Important Blood Work
How to Improve Your Cholesterol in Two Weeks Without Drugs
Learning from a Fat-Filled Diet: Experiments in Ketosis
Is My Body Inflamed?: C-Reactive Protein
Identifying Problem Foods: Intolerance/ Allergy Study
Is My Body Stressed? Daily Cortisol Pattern
Choosing the Activity that is Right for My Body: Cortisol Response to Exercise
Get on Top of Your Health: The Grand Daddy of Blood Work WellnessFx
Part Four: The Sweetness of the Sweet Potato
Getting to know the versatility of this nutritionally-packed super food
CHAPTER 8: SWEET POTATO BASICS
Incorporating this power food into your everyday diet
CHAPTER 9: PRIMAL RECIPES FOR A MODERN WORLD
From breakfast to performance enhancers: Always a spot at the table for the sweet potato
BREAKFAST
Morning Hash
Braised Apples and Sweet Potato in Spiced Honey over Grainless Granola
MAINS
Sweet Potato Linguine with Sage and Brown Butter Sauce
Moroccan Spiced Chicken
Salad with Roasted Chicken, Sweet Potato, and Shallots
Halibut with Sweet Potato and Citrus
Swordfish with Sweet Potato Salsa
Stuffed Sweet Potato Three Ways
Spicy Beef with Pepper and Sweet Potato
Turkey Burger Cookies
Hearty Vegetable Soup
Sopa de Batata Doce
Southwestern Chili
One-Pan Scramble with Sweet Potato
Sweet Potato Frittata
SIDES
Rainbow Cubes
Sweet Potato Vegetable Latkes
Sweet Potato Poppers
Sweet Potato Slaw
Spinach Salad with Sweet Potato, Bacon, Walnuts, and Pomegranates
Chard with Sweet Potato, Pine Nuts, Golden Raisins, and Prosciutto
Grilled Sweet Potato with Lime and Cilantro Dressing
Sweet Potato Mash Three Ways
Oven-Roasted Winter Vegetables
Sweet Potato Gratin Stackers
Vegetable Tian
On-the-Go Sweet Potato Quiche
Spicy Sliced Sweet Potato
DESSERTS
Sweet Potato Bars
Fudge Brownie Bites
Chocolate Sweet Potato Truffles
Sweet Potato Ice Pops
Sweet Potato Cupcakes
PERFORMANCE ENHANCERS
Recovery Drink
Sport Gels Three Ways
Bibliography